August Client of the Month: Barb Frost
Barb Frost is this months ‘Client of the Month’. Last weekend Barb attempted the 100km Great Naseby Water Race. Although she didn’t complete the full 100km of running, on the journey to the start line she has overcome so much, and…
May Client of the Month: Barb Frost
Barb Frost is this months ‘Client of the Month’. I’ve been impressed with her commitment to both training and ensuring she gets over her injury. This is her story. My Journey with Qwik Kiwi… by Barb Frost My journey with Qwik…
3 days ago This morning's short run in my endurance pace zone took me past the old Wesley Church, which is now known as the Wesley Wing as part of Aratoi (Art Centre). Art exhibitions of all kinds are displayed in this beautiful building. . . #wesleywing #church #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno #instarun
5 days ago Hill reps this morning. Despite it being cool, it didn't take long to heat up with the intervals. . 10min WU Level II; 4x 3min Hill Reps Level IV, ~3min jog down; 10min CD Level I-II; . . . #hillreps #intervals #redface #sweatsession #runner #running #run #runtraining #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno #instarun
6 days ago Some #runs just suck. That was the case for me tonight but I pushed through as I had no reason not to do it #coachray #Qwikkiwi . #hourofpower
5 days ago Great blat in the hills tonight. #qwikkiwi #coachray . @kittykatt832
1 day ago Great day for a blat up #Barnicoat then down #involution #coachray #qwikkiwi
1 day ago Long steady run this morning past the park as usual, however I ended up over on the other side of town for a change to get the distance in. Warm day and it wasn't long before I was sweating. I took a 'soft' bottle filled with water today and was grateful to have that fluid. . . . #longrun #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster #strava #garmin #mizuno #mizunorunning
6 days ago Practicing deadlifts this afternoon. This was 75kg and the heaviest that I lifted in today's session. Felt good. The next 3 days I have run training scheduled. I'll be optimising recovery after those with good nutrition, stretching and flexibility exercises and plenty of sleep. Thanks to Bevan @waiweight for his guidance. . . . #gettingthere #gym #gymtime #gymopenallhours #instaathlete #athlete #triathlete #duathlete #runner #muscles #deadlifts #75kg #practice #waiweight #waiweightgym #oldandfit #fitover60 #keepinghealthy #keepingfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #learner
8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 - 50min. The primary goal of this training plan is to prepare you to RUN FASTER.